Meditation - the seven basic steps

In learning to meditate, it is essential to begin with the seven basic steps. They are:
[1] Start out with focussing the mind by placing the Tian Mu [a point at midpoint between, but immediately above the eyebrows] at the mid-point that lies between the Solar Plexus and the navel of your own body. I refer to that point as the M-point
[2] Take 7 long, smooth, silent and deep in-out breathing [to breathe in and out is one breath]
[3] Concentrate on the M-point and observe and be aware of the movements of the M-point as you
breathe in and breathe out.
[4] Following the seven long breathing, learn to adjust the breathing in the following 4 ways:
[a] Long in and long out
[b] short in and long out
[c] long in and short out
[d] short in and short out
[5] Let the mind be at ease as you breathe, but without lose of concentration and focus
[6] Spread your awareness [your sense of conscious feeling] to every parts of your body
[7] Unite the breath sensations that are spread all over your body and let them flow together freely
and comfortably, but keep your awareness as broad as possible.

Once fully aware of the aspects of your breathing, you will come to know all other aspects of things as well. By its nature, the breathing has many facets, i.e., breathing sensations flowing in the nerves, those flowing around and about the nerves in the body to every pore. In summary, meditation:
[a] will improve the energy that is already existed in your body so that you can contend with such things as diseases and pain;
[b] can clarify the knowledge that is already within you so that it can become a basis for the skills that will lead to release and purity of heart.

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Maestro D’Taijiquan conducts Taijiquan and Qigong in Petaling Jaya. Please contact Master W. Y. Ho at 012-3319234